The Best Supplements for Women in Menopause
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Menopause often brings with it a myriad of unpleasant symptoms, like hot flashes, night sweats, mood swings, insomnia and anxiety. Additionally, women at menopausal age may also be at an increased risk of osteoporosis or joint problems.
Dietary supplements are a natural, over-the-counter solution to help address some of these women’s health issues. Here are the top menopause supplements for 2024.
This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.
Our Picks for the Best Supplements for Menopause in 2024:
- Best Multivitamin for Menopause: Ritual Essential for Women 50+ Multivitamin
- Best Joint Supplement for Menopause: Transparent Labs Joint Support
- Best Muscle-Building Supplement for Menopause: XWerks Grow Protein Powder
- Best Stress Relief Supplement for Menopause: Transparent Labs KSM-66 Ashwagandha
- Best Vaginal Biome Supplement for Menopause: Ritual Synbiotic+
- Best Bone Health Supplement for Menopause: Transparent Labs Vitamin D3 +K2
- Best Colon Support Supplement for Menopause: Gainful Fiber
- Best Hot Flash Supplement for Menopause: Nature’s Way Black Cohosh
Best Multivitamin for Menopause: Ritual Essential for Women 50+ Multivitamin
Get 25% off your first month of Ritual! Code: SI25
Ritual
Key features & specs
- Serving size: Two capsules
- Servings per container: 30
- Form: Soft gel capsule
- Key ingredients: Vitamin D3, vitamin E, folate, vitamin B12, magnesium, boron, omega-3, vitamin K2
- Designed to: Support healthy aging for women
- Price per serving: $1.30
Ritual is known for its high-quality, evidence-based supplement formulations—and for the unique look of its delayed-release vitamin capsules. This product is uniquely designed for women over 50, with the addition of ingredients to support bone health like vitamin K2 and boron. For menopausal women, this multivitamin is a great fit to make sure that you're getting a well-rounded base of nutrients to support healthy aging.
Customers like that this multivitamin offers the nutrients they need most in one convenient product, but some say that the strong fishy taste (which actually comes from marine algal oil) is overpowering.
According to Ritual, you should take two capsules per day.
Related Post: The Best Multivitamins for Women Over 50
Pros:
- Vegan-friendly
- Contains ingredients to support bone health
- Made to support healthy aging
Cons:
- May have a strong fishy taste
Best Joint Supplement for Menopause: Transparent Labs Joint Support
Transparent Labs
Key features & specs
- Serving size: Two capsules
- Servings per container: 30
- Form: Capsule
- Key ingredients: Curcumin C3 Complex, calcium fructoborate, Boswellin Super, UC-II standardized chicken collagen, Bioperine (black pepper extract)
- Designed to: Support joint health
- Price per serving: $1.83
In the menopausal years, joint health may be a concern as you age. Additionally, menopause may contribute to weight gain, which can put added stress on the joints. Transparent Labs—a supplement company that offers third-party tested products that are free of artificial ingredients—offers Joint Support, which may be ideal if you are dealing with joint pain.
It contains several ingredients that have been shown to reduce joint pain or support joint health. Most notably, it includes Curcumin, a compound derived from turmeric that has been shown to help alleviate joint pain.
However, the product can be somewhat expensive. Still, it’s highly rated and reviewers say they can really tell a difference in their joints with consistent use.
You should take two capsules per day on an empty stomach.
Related Post: The Best Joint Supplements for Knee Pain
Pros:
- Evidence-based ingredients
- No artificial ingredients
- Third party testing from Analytical Resource Laboratories
Cons:
- Expensive
Best Muscle-Building Supplement for Menopause: XWerks Grow Protein Powder
XWerks
Key features & specs
- Serving size: One scoop
- Servings per container: 30
- Form: Powder
- Key ingredients: Grass-fed whey protein isolate
- Designed to: Boost protein intake
- Price per serving: $1.97
Hormonal changes during menopause can make it easier to gain fat, but building muscle is a natural way to help combat this. Paired with resistance training exercise, boosting your protein intake can help you increase your muscle mass. This protein powder from sports supplement company XWerks provides a really convenient way to boost your protein intake, and it’s made with natural, high-quality ingredients too.
Although it’s expensive compared to some other protein powders, reviewers say that it tastes great and dissolves easily into liquid. It’s available in Chocolate, Vanilla, Peanut Butter or Strawberry.
To take this protein powder, mix one scoop into at least eight ounces of your choice of liquid—like water or almond milk.
Related Post: The Best Protein Powders for Women
Pros:
- Made with grass-fed whey protein
- Helps with muscle maintenance and growth
- Available in four flavors
Cons:
- Expensive
Best Stress Relief Supplement for Menopause: Transparent Labs KSM-66 Ashwagandha
Transparent Labs
Key features & specs
- Serving size: One capsule
- Servings per container: 60
- Form: Capsule
- Key ingredients: KSM-66 ashwagandha extract
- Designed to: Promote relaxation
- Price per serving: $0.33
Many women experience increased levels of depression during menopause. The herb ashwagandha is an adaptogen, which means it may help your body adapt to stress and provide a relaxing effect. With 600 milligrams of ashwagandha extract per serving, the supplement contains a clinically proven dose as well.
While some reviewers say they felt no difference from this product, others say that they are pleased with the stress-relieving effects it provides.
According to Transparent Labs, you should take one capsule with a glass of water once or twice daily.
Pros:
- Third-party tested through Analytical Resource Laboratories
- Contains ashwagandha, a scientifically backed ingredient
- Some reviewers say it really helps with stress relief
- Inexpensive
Cons:
- Some reviewers say they felt no difference
Best Vaginal Biome Supplement for Menopause: Ritual Synbiotic+
Get 25% off your first month of Ritual! Code: SI25
Ritual
Key features & specs
- Serving size: One capsule
- Servings per container: 30
- Form: Capsule
- Key ingredients: Lactobacillus rhamnosus, Bifidobacterium animalis lactis, PreforPro, tributyrin
- Designed to: Promote microbial balance
- Price per serving: $1.80
Ritual’s Synbiotic+ contains three probiotic-related compounds in one: live probiotics (healthy bacteria), prebiotics (a food source for healthy bacteria) and postbiotics (the short-chain fatty acids produced by bacterial fermentation). This makes it a very well-rounded product for supporting gut health.
However, probiotic supplements may also support the health of the vaginal microbiome. These flora help regulate the pH level of the vagina, and may help reduce vaginal dryness associated with menopause.
Although reviewers say the product is expensive, they are impressed with the benefits.
According to Ritual, you can take Synbiotic+ any time, with or without food. Also, the supplement doesn’t have to be refrigerated.
Pros:
- Contains pre-, pro- and postbiotics
- Highly rated by reviewers
- May support microbiome health
Cons:
- Expensive
Best Bone Health Supplement for Menopause: Transparent Labs Vitamin D3 + K2
Transparent Labs
Key features & specs
- Serving size: One capsule
- Servings per container: 120
- Form: Capsule
- Key ingredients: Vitamin D, vitamin K2
- Designed to: improve blood vitamin D levels
- Price per serving: $0.17
As you age, bone health can become more of a priority—especially since women are more likely than men to develop osteoporosis, a condition characterized by bone loss. Vitamin D and vitamin K2 both support bone density, and this supplement from Transparent Labs provides both of them in high amounts.
It’s also very inexpensive, and reviewers appreciate the effectiveness of the product. However, some dislike that the colorant titanium dioxide was included.
Transparent Labs says you can take one soft gel once or twice daily with food.
Pros:
- Contains vitamins D and K2 for bone health
- Third party testing through Analytical Resource Laboratories
- Inexpensive
Cons:
- Contains titanium dioxide additive
Best Colon Support Supplement for Menopause: Gainful Fiber
Gainful
Key features & specs
- Serving size: One scoop (10 grams)
- Servings per container: 14
- Form: Powder
- Key ingredients: Oat fiber
- Designed to: Increase fiber intake
- Price per serving: $1.57
Gainful offers customized sports supplements, like protein powder and electrolyte drinks, along with additions like creatine, fiber and collagen. If you’ve noticed some digestive issues (like constipation or bloating), Gainful Fiber may be a helpful addition to boost your fiber intake and promote digestive regularity.
Reviewers really like this product as an addition to their Gainful protein shakes, although it’s important to note that it contains gluten from non-gluten-free oats.
According to Gainful, this supplement can be easily mixed into protein shakes or liquids.
Related Post: The Best Personalized Vitamin Subscription Services, According to a Certified Nutrition Coach
Pros:
- Boosts fiber intake
- Mixes easily
- Highly rated
Cons:
- Contains gluten
Best Hot Flash Supplement for Menopause: Nature’s Way Black Cohosh
Nature’s Way
Key features & specs
- Serving size: One capsule
- Servings per container: 180
- Form: Capsule
- Key ingredients: Black cohosh root
- Designed to: Reduce hot flashes
- Price per serving: $0.07
Hot flashes are one of the most common menopause-related complaints, thought to be a result of fluctuating hormone levels. Black cohosh root is a botanical that has long been used as a home remedy for hot flashes, and there’s some scientific evidence that it may help reduce hot flashes and other menopause symptoms as well.
Many menopausal women have rated this product highly for helping to reduce hot flashes and night sweats, and improve the quality of their sleep. However, some say they didn’t feel an effect from taking the supplement.
In some cases, people who have taken black cohosh have developed liver issues, though it’s not clear yet whether the supplement was the cause of the liver problems. To be safe, people who have liver problems should avoid black cohosh.
According to Nature’s Way, you should take one capsule three times daily.
Pros:
- May help reduce hot flashes
- Inexpensive
- Highly rated by women in menopause
Cons:
- Some reviewers say they felt no effect
- Not suitable for women with liver issues
What Happens During Menopause?
Menopause is when you stop having a period permanently. At this point, your fertility ceases and you don’t produce any more eggs. Your estrogen levels also decline significantly.
It’s a natural part of aging for women, but can still be a difficult adjustment.
The years leading up to full menopause—known as perimenopause—can be accompanied by irregular periods and several symptoms as hormone levels fluctuate. Additionally, some women experience symptoms even after they have entered menopause.
What Are the Symptoms of Menopause?
According to Julie Pace, RDN, dietitian and owner of Core Nutrition Health and Wellness, and Anya Rosen, MS, RD, LD, IFNCP, CPT, dietitian and founder of Birchwell Clinic, the symptoms of menopause may include:
- Hot flashes and night sweats
- Mood changes
- Trouble sleeping
- Body composition changes, including bone, fat and muscle
- Fatigue
- Low sex drive
However, the symptoms and their severity can differ significantly between individuals.
Benefits of Menopause Support Supplements
“Some potential ways menopause supplements can help menopausal women are by providing relief from hot flashes, supporting bone health, mood and sleep support and by reducing inflammation,” Pace says.
She recommends several supplements that may be beneficial for menopause, such as black cohosh, magnesium and vitamins C, D and E. “A well-rounded multivitamin along with adequate omega-3s may also be helpful,” she says.
According to Rosen, these supplements are ideal for helping to relieve menopause symptoms.
“Black cohosh can be extremely helpful with hot flashes at night,” she says. “Bone-building nutrients can help lower risk of osteoporosis.” Some of these bone supportive nutrients include vitamin D and vitamin K2.
Menopause Supplement Precautions
Menopause supplements aren’t without their potential risks, though. “There is caution with certain menopause supplements and breast cancer or other hormone-sensitive conditions,” says Rosen.
Pace adds, “All supplements have potential side effects. You should always talk with your healthcare provider before starting any new supplement regimen. Supplements and herbs may interact with medications and could potentially cause an allergic reaction.”
How to Choose the Best Menopause Supplement for You
Here are a few things to consider as you shop for menopause supplements.
Your symptoms
Many menopause supplements may address just one or two symptoms, so it’s important to investigate the benefits of each supplement you’re considering. For example, ashwagandha can help with stress and anxiety, while black cohosh is mostly used for hot flashes and night sweats.
Dosage
Sometimes, supplements may contain scientifically-proven ingredients, but in doses that are smaller than the doses that have been clinically researched.
When researching supplements, be sure to make a note of the dosages used in studies on each supplement. Then, look for supplements that contain at least that amount.
Additionally, when choosing vitamin or mineral supplements, the percent of the Daily Value a serving of the supplement provides should be listed on the Nutrition Facts label. Try to choose supplements that contain 50 to 100 percent of the Daily Value for any nutrients of concern.
Supplement quality
The Food and Drug Administration (FDA) has oversight over dietary supplements. However, they do not require pre-approval before new supplements enter the market
Therefore, there are many subpar supplements that are able to fly under the radar of the FDA, but which may be contaminated with impure ingredients, or contain ingredients or amounts that don’t match what’s on the label.
For this reason, it’s best to choose supplements that have been third-party tested for quality and purity. Companies that pursue this for their supplements are generally more trustworthy and transparent.
What to Avoid in a Supplement for Menopause
Menopause supplements, and dietary supplements in general, should ideally be free of artificial flavors, colors and additives.
“Your healthcare provider can determine if a particular supplement is appropriate for your individual health needs, consider potential risk or interactions and provide personalized recommendations,” says Pace.
How We Chose the Best Supplements for Menopause
We chose supplements that addressed some of the major concerns of women in menopause, such as bone health, digestive health, stress relief and body composition.
Additionally, the supplements we selected are from reputable brands—many of which pursue third-party testing on their products. These products are also free from artificial sweeteners, flavors and colors.
We also considered dosage. These supplements all contain clinically-relevant doses of ingredients that may help with menopause symptoms.
Finally, we also considered customer reviews and price to choose the most highly rated supplements that offered the best value.
Additional Ways to Treat Menopause
Beyond supplements, some other strategies to help improve menopause symptoms naturally include:
- Exercise: Exercise has multiple benefits for menopausal women. It can help to promote weight loss and muscle growth, improve heart health, reduce stress and anxiety levels, promote better sleep and improve bone strength. Including both cardio exercises (like walking, running, tennis or dancing) and resistance exercises (like weight lifting or Pilates) offers the most well-rounded benefits.
- Mindfulness: Mindfulness practices, like meditation and journaling, may help reduce anxiety levels.
- Sunlight: Spending time outside in the sunlight is the best way to naturally boost your body’s vitamin D stores, and spending time in nature can help restore calmness and reduce stress levels too.
- Diet: A balanced, healthy diet that’s rich in protein from animal- or plant-based sources and fiber from fruits and veggies can help keep you full, prevent unwanted weight gain and improve overall well-being.
Additionally, you should speak to your healthcare provider if you’ve having trouble managing your menopause symptoms. They may be able to provide additional strategies or medical interventions, like hormone replacement therapy (HRT), to help you.
Menopause Supplement FAQs
What hormone causes weight gain during menopause?
Estradiol, a certain type of estrogen, decreases significantly during menopause. This hormone regulates metabolism and fat distribution. Low levels of estradiol have been linked to weight gain in women—particularly in the abdominal area.
What vitamins do you lack during menopause?
This can differ drastically from person-to-person, depending on their dietary habits, health status and supplement routine. However, some nutrients of concern for menopausal women include vitamin D, omega-3 fats, calcium and vitamin K according to Rosen and Pace.
Are over-the-counter menopause supplements safe?
Yes, most menopause supplements are safe to take. However, you should speak to your healthcare provider before taking a menopause supplement if you have any preexisting health conditions or if you are taking any medications. This is because the ingredients in the supplement could potentially worsen certain conditions or interact with your medication.
What happens to estrogen levels during menopause?
During menopause, estrogen levels decrease. However, they may fluctuate during perimenopause. These fluctuations are thought to be the cause of many common menopause symptoms, like hot flashes.
Takeaway: Are Supplements for Menopause Worth It?
Menopause supplements may help you manage your symptoms or support healthy aging. Depending on your specific concerns, you may prefer a different type of supplement. Remember that your healthcare provider can help you choose the one that would be the safest and most beneficial for you.
Prices are accurate and items in stock as of publish time.
